Fruits High mu Vitamin C

vitamini CIyo yakakosha mvura-inonyungudika vhitamini inofanirwa kuwanikwa kubva muchikafu. Izvo zvakakosha kwete chete kukwidziridza immune system, asiwo kuti muviri wako ushande nemazvo. Vitamin C ine simba antioxidant uye inotsigira cellular kukura uye kushanda kweiyo circulatory system.

Iine mabhenefiti akadai sekugadzirisa njodzi yegomarara, kuderedza njodzi yechirwere chemoyo, kunonoka kuchembera, kubatsira mukutorwa kwesimbi uye calcium, kuwedzera immune system uye kuderedza kushushikana.

Kusiyana nezvimwe zvinovaka muviri, muviri wedu haugone kugadzira vhitamini C. Mabviro ayo chete chikafu chatinodya. Naizvozvo, kushomeka kwevhitamini C chinhu chakajairika chinogona kukonzera kurasikirwa kwebvudzi, zvipikiri zvinoputika, mavanga, kuzvimba mazamu, ganda rakaoma, kurwadziwa kwemuviri, kuneta, chirwere chemwoyo, kushanduka kwemafungiro, hutachiona, uye kubuda ropa mumhino.

Kuti urwise zviratidzo nezviratidzo izvi, zvakakosha kuwana vhitamini C yakakwana kubva mukudya zuva nezuva. muchinyorwa Zvibereko zvakapfuma mu vitamin C ve huwandu hwevhitamini C ine zvichanyorwa.

Zvibereko Zvine Vitamin C

Cockatoo Plum

Chibereko ichi ndicho chitubu chepamusoro chevhitamini C. Iine vitamin C kakapetwa ka100 pane orenji. Yakapfuma zvakare mu potassium uye vitamin E.

zvinovaka muviri zvakanyanya cockatoo plumyakawana mukurumbira munguva pfupi yapfuura nekuda kwekugona kwayo kudzikamisa kutanga kwekuderera kwehuropi nekuda kwekuvapo kwe antioxidants.

Vitamin C yemukati ye100 gramu inoshumira = 5.300 mg.

Guava

Maererano nenyanzvi, guava Ndiyo imwe yenzvimbo dzakapfuma kwazvo dzevhitamini C. Gwava rimwe chete rinopa zvinopfuura 200mg yevhitamini C.

Ongororo dzakasiyana-siyana dzakaitwa kuti tinzwisise kushanda kunoita gwavha pachiyero chevhitamini C yemunhu, uye zvakaonekwa kuti kugara uchidya muchero wacho kunogona kubatsira kuderedza BP uye uwandu hwecholesterol yose.

Vitamin C yemukati ye100 gramu inoshumira = 228.3 mg.

kiwi

kiwi Zvokudya zvinosimbisa utachiona uye zvinobatsira kurwisa zvirwere.

Vitamin C yemukati ye100 gramu inoshumira = 92.7 mg.

Jujube

Imwe yeakanakisa masosi evhitamini C, jujube ine mabhenefiti akadai sekumutsiridza ganda, kubatsira mukuonda uye kuwedzera hutachiona uye kuderedza kushushikana.

Vitamin C yemukati ye100 gramu inoshumira = 69 mg.

papaya

hamu papaya Iyo zvakare yakakura sosi yevhitamini C pamwe nevhitamini A, folate, dietary fiber, calcium, potassium uye omega 3 fatty acids.

Vitamin C yemukati ye100 gramu inoshumira = 62 mg.

mastrawberry

mastrawberryane vhitamini C yakawanda, uye 1 kapu yemastrawberries ine 149 muzana yekudyiwa kwezuva nezuva. Strawberries zvakare yakanaka sosi ye antioxidants uye chikafu fiber.

Vitamin C yemukati ye100 gramu inoshumira = 58.8 mg.

orenji

Saizi yepakati pazuva orenji kuidya kunogona kupa chikafu chinodiwa chevhitamini C kudya.

Vitamin C yemukati ye100 gramu inoshumira = 53.2 mg.

Limon

lime ve lemon Michero yeCitrus yakapfuma muvhitamini C.

Vitamin C yemukati ye100 gramu inoshumira = 53 mg.

chihenge

chihengeMuchero wekupisa une enzymes, antioxidants uye mavitamini. Iine huwandu hwakanaka hwevhitamini C, inobatsira kuderedza kugaya uye mamwe matambudziko ane chekuita nemudumbu. Kushandisa pineapple kwakaratidza kunobatsira mukugadzirisa nguva yekuenda kumwedzi nekuda kwekuvapo kwe enzyme inonzi bromelain.

Vitamin C yemukati ye100 gramu inoshumira = 47.8 mg.

Currant

Yakapfuma mune antioxidants, black currant ndiyo yakanaka sosi yevhitamini C. Kudya blackcurrant kunobatsira kuderedza oxidative kukuvara kwakabatana nezvirwere zvisingaperi.

Vitamin C yemukati ye100 gramu inoshumira = 47.8 mg.

Gooseberry

Iyo inozivikanwawo seamla indian gooseberry Chinonyanya kudyiwa kudzivirira chikosoro nedzihwa uye kuti bvudzi rikure.

Vitamin C yemukati ye100 gramu inoshumira = 41.6 mg.

nwiwa

Kudya melon ndeimwe yenzira dziri nyore uye dzakanakisa dzekutonhodza muviri. Nzvimbo yakanaka kwazvo yevhitamini C, cantaloupe yakazarawo neacin, potassium, uye vhitamini A.

Vitamin C yemukati ye100 gramu inoshumira = 41.6 mg.

Mango

MangoIyo yakanaka sosi yevhitamini C, pamwe chete nezvimwe zvinovaka muviri senge fiber, vhitamini A, B6 uye iron. Kushandisa mango nguva dzose uye nenzira yakadzora kunobatsira zvikuru kune hutano hwese.

Vitamin C yemukati ye100 gramu inoshumira = 36.4 mg.

mulberry

mulberryInowanikwa yakawanda yevhitamini C uye inewo mashoma e iron, potasium, vhitamini E uye K.

Vitamin C yemukati ye100 gramu inoshumira = 36.4 mg.

Elder-berry

Elder-berry Zvibereko zvemuti zvakazara ne antioxidants uye mavhitaminzi anogona kubatsira kusimbisa immune system. 

Vitamin C yemukati ye100 gramu inoshumira = 35 mg.

Muchero Wenyeredzi

Starfruit ine chikafu chakakosha. Izvi zvinobatsira pakuderedza uremu uye zvinobatsira kuvandudza kugaya.

Vitamin C yemukati ye100 gramu inoshumira = 34.4 mg.

bhuratifuru

kudya mazambiringaInobatsira kuti shuga yeropa iwedzere. Zviri nani kana zvichipedzwa pakupisa kwekamuri, saka zvinofanirwa kudziviswa kuchengeta mufiriji.

Vitamin C yemukati ye100 gramu inoshumira = 31.2 mg.

Grapefruit

Nhengo huru yemhuri ye citrus pomeloihama yepedyo yemuzambiringa. Yakaremerwa nevhitamini C, pomelo inobatsira muviri munzira dzinoverengeka, sekusimudzira immune system.

Vitamin C yemukati ye100 gramu inoshumira = 31.2 mg.

Passion Fruit

Uyu muchero wekunze wakanaka sosi yevhitamini C, inobatsira kukwidziridza hutachiona uye kutsigira kugaya kuri nani.

Vitamin C yemukati ye100 gramu inoshumira = 30 mg.

Prickly Pear

Iyo ndiyo inonyanya kuzivikanwa yemhando huru dzechirimwa checactus. Iine mabhenefiti akadai sekudzikisa yakakwira cholesterol mazinga, kugadzirisa kugaya uye kuderedza njodzi yechirwere cheshuga.

Vitamin C yemukati ye100 gramu inoshumira = 30 mg.

Mandarin

Nzvimbo yakanaka yevhitamini C, muchero uyu ndewemhuri yemaranjisi. Tangerines akanakira hutano munzira dzakati wandei, kubva pakuchengetedza mapfupa ane hutano kusvika pakubatsira mukunyudza iron, muchero wacho wakapfuma mufolate uye beta-carotene.

Vitamin C yemukati ye100 gramu inoshumira = 26.7 mg.

razibheri

razibheri Iyo yakaderera mumakoriyori asi yakapfuma mufiber, mavitamini, zvicherwa uye antioxidants. Chibereko chitubu chakanaka chevhitamini C.

Vitamin C yemukati ye100 gramu inoshumira = 26.2 mg.

Durian

durian muchero Iine nhamba yakawanda yezvokudya zvinovaka muviri zvinopa muviri zvakakwana mavitamini nemaminerari. Inobatsira kuchengetedza chiyero cheropa pamwe chete nehuwandu hwayo hwevhitamini C.

Vitamin C yemukati ye100 gramu inoshumira = 19.7 mg.

mabhanana

Yakanaka sosi yefiber, mavhitaminzi, zvicherwa uye inodzivirira starch bhananainzvimbo yakanaka yevhitamini C.

Vitamin C yemukati ye100 gramu inoshumira = 18.4 mg.

madomasi

Vegetable sekushandisa culinary, botanical inoonekwa muchero madomasi Iyo yakanaka sosi yevhitamini C, iyo ine mvura yakawanda uye yakazara neyakasiyana-siyana inovaka muviri.

Vitamin C yemukati ye100 gramu inoshumira = 15 mg.

Cranberry

Inotaridzirwa sesuperfood nekuda kwekukosha kwayo kwehutano uye antioxidant yemukati. hutano hunobatsira hwecranberriesIzvi zvinotangira pakuderedza njodzi yezvirwere zveweti kusvika pakurwisa zvirwere zvakasiyana.

Vitamin C yemukati ye100 gramu inoshumira = 13.3 mg.

mutamba

mutamba Icho chimwe chezvibereko zvine utano. Iine hutano hwakasiyana-siyana hwehutano, kubva pakudzivirira kana kurapa zvirwere zvakasiyana-siyana kusvika pakuderedza kuzvimba. Kuve yakanaka uye ine hutano sosi yevhitamini C, muchero unobatsirawo kuvandudza kuita kwemitambo.

Vitamin C yemukati ye100 gramu inoshumira = 10.2 mg.

yekotapeya

Iro rudzi rwakasiyana rwemichero iyo yakawanda mumafuta ane utano. Inopa mavhitamini makumi maviri nemaminerari, kusanganisira potassium, lutein, uye folate. 

Vitamin C yemukati ye100 gramu inoshumira = 10 mg.

Cherry

Nzvimbo yakanaka yevhitamini C CherryIyo zvakare yakazara ne potassium, faibha, uye zvimwe zvinovaka muviri izvo muviri unofanirwa kushanda zvakanyanya.

Vitamin C yemukati ye100 gramu inoshumira = 10 mg.

apricots

apricotsIyo yakazara neinoyevedza rondedzero yemaminerari nemavhitamini, kusanganisira vhitamini A, vhitamini C, vhitamini K, vhitamini E, potassium, mhangura, manganese, magnesium, phosphorus uye niacin. 

Vitamin C yemukati ye100 gramu inoshumira = 10 mg.

Blueberries

Blueberries Iine fiber, potassium, folate, vitamini B6 uye phytonutrients. Inobatsira kuderedza huwandu hwecholesterol muropa uye njodzi yechirwere chemoyo.

Vitamin C yemukati ye100 gramu inoshumira = 9.7 mg.

visi

visi Ine 92 muzana yemvura. Iine vhitamini A, vitamini C, antioxidants uye amino acids.

Vitamin C yemukati ye100 gramu inoshumira = 8.1 mg.

Tamarind

Tamarind izere nemavhitamini akasiyana-siyana, kunyanya mavhitamini B neC, antioxidants, zvicherwa zvakaita secarotene, magnesium uye potassium.

Vitamin C yemukati ye100 gramu inoshumira = 4.79 mg.

maapuro

maapuro Iyo yakapfuma mufiber uye yakaderera musimba density, ichiita kuti ive inorema kurasikirwa neushamwari muchero.

Vitamin C yemukati ye100 gramu inoshumira = 4.6 mg.

Black Grape

Mazambiringa matema anozivikanwa neruvara rwawo rwevelvety uye kutapira kunotapira uye akazara nezvinovaka muviri uye antioxidants. Mazambiringa matema akapfuma muvhitamini C, K, uye A, pamwe chete neflavonoids nemaminerari, uye anobatsira kusimbisa hutachiona.

Vitamin C yemukati ye100 gramu inoshumira = 4 mg.